As daylight hours decrease and temperatures start to cool down, we’re more susceptible to seasonal affective disorder (SAD), a form of depression related to a change in seasons. Its main cause is that change in light, which affects our levels of melatonin and circadian rhythm (sleep cycle) as well as our levels of mood-regulating neurotransmitter serotonin. These changes can also affect levels of stress hormone cortisol.

For serious depression, it’s important to seek out a mental health care provider, but food can play a supportive role as well. I recommend certain foods to my nutrition clients to keep in their arsenal of SAD-fighting foods—it’s what I stock my own kitchen with to help me deal with those seasonal changes in mood and energy. Here are some things to focus on:

Bananas:

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Tryptophan is your friend.

You may associate this amino acid with falling asleep on the couch after Thanksgiving turkey, but in actuality, tryptophan is found in animal proteins like poultry, meat, and fish as well as in some plant-based sources like legumes, bananas, and oats. A precursor to serotonin, tryptophan is another essential part of serotonin production.

Stay on top of your vitamin D.

In the darker months, it’s key to get enough vitamin D since our body synthesizes vitamin D via sunlight exposure. We’re more likely to feel bummed out and foggy when we’re deficient. Find it in fatty fish, eggs, milk (the U.S. dairy supply is fortified), or consider a supplement.

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Combat cortisol with omega-3s.

Consuming adequate omega-3 fatty acids is helpful for mitigating the effects of stress hormone cortisol. A few good sources: fatty fish like salmon, sardines, and mackerel; grass-fed beef; walnuts; and flax and chia seeds.

Populate the GI tract with probiotic bacteria.

Because so much neurotransmitter production occurs in the gut (not to mention immune system function), nourishing the health of the digestive tract is key to overall wellness. Beneficial probiotic bacteria found in foods like yogurt, kefir, kimchi, miso, sauerkraut, kombucha tea, and other fermented foods are great sources to include as a regular part of your diet.

Don't go low-fat.

Aside from fat promoting satiety, consuming enough fat is essential for healthy body and brain function. It also helps the body absorb nutrients like fat-soluble vitamins A and D. Reach for olive oil, avocado, nuts, and seeds as your go-to’s, but don’t shy away from egg yolks—there’s lots of good stuff in there.

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Yes, you can eat chocolate.

Dark chocolate is packed with powerful compounds called flavonols, which have been studied for their neuroprotective effects and ability to improve mood, among other benefits. Just be mindful of portions, and make sure to account for it in the context of your day—studies have shown that about an ounce per day is all you need to reap the benefits.